Discover 3 Light, Refreshing Recipes to Enjoy This Spring

Sautéed chickpeas with leeks, salad in a Parmesan basket, and spinach soufflé are great options to welcome the new season.

September 2019 – The arrival of spring and the return of predominantly warm days increase the demand for refreshing dishes. To celebrate the most blossoming season of the year—and to keep meals lighter—the nutritionist from the Umami Committee, Graciela Vargas, suggests three very refreshing recipes: Sautéed Chickpeas with Leeks, Salad in a Parmesan Basket, and Spinach Soufflé.

The nutritionist explains that choosing light options doesn’t just mean eating salad; it means combining foods that deliver a complete and tasty meal. “The success of each dish comes down to umami ingredients such as Parmesan cheese, cherry tomatoes, and carrots,” says Graciela, referring to the fifth basic taste of the human palate, discovered in 1908 by the Japanese scientist Kikunae Ikeda.

Check out how to make these delights and get ready to be surprised:

SAUTÉED CHICKPEAS WITH LEEKS AND ROSEMARY

Ingredients

• 2 small carrots (240 g)
• 1 leek (white part only) (92 g)
• 1 teaspoon olive oil
• 1 bay leaf
• 1 sprig rosemary
• 2 tablespoons soy sauce (30 ml)
• 2 cups cooked chickpeas (390 g)
• Fennel and thyme to taste
• Small rosemary leaves for serving

Method

1. Slice the carrots and leek into thin rounds.
2. In a skillet, heat the olive oil and add the carrots, bay leaf, and rosemary; sauté over medium heat for 1 to 2 minutes.
3. Add the leek and soy sauce and sauté for 2 more minutes, stirring regularly.
4. Add the chickpeas and season with fennel and thyme. Mix well and turn off the heat.
5. Remove the bay leaf and serve hot, garnished with rosemary leaves.

Yield: 4 servings.
Prep time: 25 minutes.

SALAD IN A PARMESAN BASKET

Ingredients

• 3 cups coarsely grated Parmesan cheese (300 g)
• 6 leaves iceberg lettuce, torn (75 g)
• 6 cherry tomatoes, quartered (50 g)
• 1 small beet, grated (93 g)

Dressing

• ½ cup light mayonnaise (100 g)
• 2 tablespoons milk (30 ml)
• 1 medium garlic clove, pressed (3 g)
• ½ teaspoon salt (2.5 g)

Method

1. In a small skillet, spread ½ cup of the coarsely grated Parmesan over the bottom and cook over medium heat for 2 minutes, or until it starts to brown.
2. Carefully lift with a spatula and invert over the bottom of a small bowl or cup.
3. Let cool until firm to form a “basket.”
4. Repeat with the remaining cheese.
5. In a food processor, blend the mayonnaise, milk, garlic, and salt until smooth.
6. Divide the lettuce, tomato, and beet among the baskets, drizzle with the dressing, and serve.

Nutritionist’s tip: If you prefer, use a blender instead of a food processor to make the dressing.

Yield: 6 servings.
Prep time: 40 minutes.

SPINACH SOUFFLÉ

Ingredients

• 4 frozen spinach cubes (150 g)
• 1 egg yolk
• ½ teaspoon salt (2.5 g)
• ½ teaspoon AJI-NO-MOTO®
• A pinch of white pepper
• 1 can table cream (heavy cream)
• 1 cup all-purpose flour
• 2 egg whites, whipped to stiff peaks

Method

1. Place the spinach in a bowl and microwave for 30 seconds, or until thawed. Stir and let cool.
2. Add the egg yolk, salt, AJI-NO-MOTO®, white pepper, cream, and flour; mix well.
3. Using a spoon, fold in the whipped egg whites gently with upward circular motions.
4. Divide the batter among 3 individual, greased and floured soufflé dishes and bake in a medium oven (180°C/350°F), preheated, for 40 minutes, or until the top is golden.
5. Remove from the oven and serve immediately.

Yield: 3 servings.
Prep time: 20 minutes (+ 40 minutes baking).

UMAMI
It is the fifth basic taste of the human palate, discovered in 1908 by Japanese scientist Kikunae Ikeda. It was scientifically recognized in 2000, when researchers at the University of Miami confirmed the existence of specific receptors for this taste on the taste buds. The amino acid glutamic acid and the nucleotides inosinate and guanylate are the main umami substances. The two main characteristics of umami are increased salivation and the persistence of taste for a few minutes after eating. To learn more, visit www.portalumami.com.br.